Scallops with Orange-Fennel Salad
Broccoli with Hot Sauce
Ingredients
- 8 oz raw sea scallops (or use peeled and deveined raw shrimp), patted dry
- 2 Tbsp olive oil
- ¼ tsp salt, divided
- ¼ tsp pepper, divided
- 1 small fennel bulb, trimmed and thinly sliced
- 1 orange, peeled and sliced
- 2 Tbsp chopped fresh cilantro
- 1 Tbsp white wine vinegar
Instructions
- Rub scallops with 1 Tbsp oil; sprinkle with ⅛ tsp each salt and pepper.
- Cook in a large nonstick skillet over medium-high heat 2 minutes per side or until done.
- Combine fennel, orange, cilantro, vinegar, 1 Tbsp oil, and ⅛ tsp each salt and pepper in a medium bowl.
- Divide fennel mixture between 2 plates; top with scallops.
Side Dish Ingredients
- 3 cups broccoli florets
- 1 Tbsp extra virgin olive oil
- ½ tsp hot sauce (such as Frank's)
- ⅛ tsp salt
Side Dish Instructions
- Arrange broccoli in a steamer basket over boiling water. Cover and steam 3 to 4 minutes or until tender.
- Drizzle with the oil, and sprinkle with hot sauce and salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
270
|
90
|
360
|
| Fat (g) | 15 | 7 | 22 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 18 | 3 | 21 |
| Carb (g) | 17 | 6 | 23 |
| Fiber (g) | 5 | 3 | 8 |
| Sodium (mg) | 520 | 220 | 740 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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